Alert date November 6, 2023

Covid 19 Related Resource

Time Change, Health Change: Preparing for the Daylight Savings Time Transition

Research has shown that the rates of heart problems like heart attacks can change around the time daylight savings time starts or ends. On the day after the springtime change, when people lose an hour of sleep, heart attacks show a noticeable increase.

One study from Michigan showed a 24% increase in daily heart attack counts on the day following the springtime change, while on the day following the fall time change, when people gain an hour of sleep, there was a 21% reduction in heart attacks [1].

Another study published in Open Heart showed a similar 25% jump in heart attacks the day after the springtime change [2]. Yet another study also supported these findings, showing a 24% increase in daily heart attack counts (acute myocardial infarction or AMI counts) on the day following springtime changes and a 21% reduction on the day following fall changes [3]. These changes are believed to be tied to the disruption in sleep and the body’s internal clock caused by the time change. In addition to heart attacks, a Michigan study reported an 8% rise in ischemic stroke during the first two days after the springtime change [4].

Similarly, a lack of sleep has been distinctly linked to increased insulin resistance [5], showcasing another avenue through which sleep disturbances can manifest in physical ailments. Remember that insulin is the hormone that helps your cells use glucose for energy. When your body becomes resistant to insulin, glucose accumulates in your bloodstream instead of being used by your cells.

In simple terms, the sudden change in time messes with people’s sleep and body clocks, and this can lead to more health problems right after the springtime change.

We will lose an hour of sleep tonight due to daylight savings time ending. So, what can we do to minimize the impact and prioritize our health?

Here are some suggestions on what we can do:
• Go to bed earlier: Try to go to bed an hour earlier than usual to make up for the lost hour of sleep.
• Keep a regular sleep schedule: Try to keep your bedtime and wake-up time consistent, even on weekends. This can help your body’s internal clock adjust to the new time.
• Avoid caffeine and alcohol: These substances can interfere with your sleep. It’s a good idea to avoid them in the evening.
• Relax before bed: Do something relaxing, like reading or a warm bath to help you wind down.
• Create a sleep-friendly environment: Make sure your bedroom is dark, quiet, and a comfortable temperature for sleeping.
• Get some sunlight in the morning: Natural sunlight in the morning can help reset your body’s internal clock to the new time.
• Take short naps if needed: If you feel exhausted, short naps (20-30 minutes) can be refreshing. But avoid long naps as they can interfere with your nighttime sleep.
• Stay active: Regular physical activity can help you fall asleep faster and enjoy deeper sleep.
• Manage stress: Practice relaxation techniques like meditation or deep breathing to manage any stress that interferes with sleep.
• Avoid screens before bed: The blue light emitted by phones, tablets, computers, and TVs can interfere with your sleep, so it’s a good idea to turn these off at least an hour before bed.

By following these tips, we can help our body adjust to the time change more easily and create healthy habits that prioritize our health long-term.
Dion West